(215) 291-2968 Friday - Dec 14, 2018

WOD 100118: Pumpkin Spice Your Life!


CrossFit: Strength: Super Set A) Back Squats 5 w/ Bar 5@50% Work Sets 9@ 64% 9@68% 2x 9@72% B) 4 Sets ME Ring Dips (If you have Ring MUs do ME Ring MUs) Conditioning: 3 RFT 400m Run 20 DB Thruster (50/35) 20/15 Cal Bike RX+: DB Thruster (70/50) Hybrid: WOD 1: 16Min AMRAP 8

CrossFit:
Strength:
Super Set
A) Back Squats
5 w/ Bar
5@50%
Work Sets
9@ 64%
9@68%
2x 9@72%

B) 4 Sets ME Ring Dips
(If you have Ring MUs do ME Ring MUs)

Conditioning:
3 RFT
400m Run
20 DB Thruster (50/35)
20/15 Cal Bike

RX+:
DB Thruster (70/50)

Hybrid:
WOD 1:
16Min AMRAP
8 Push up w Shoulder Tap
12 KB Swings
8 SSD Leg Lower
12 G2OH
8 Curtsey Lunge + Squat
12 Reverse V-up

WOD 2:
Same

BootCamp:
WOD 1:
5 min AMRAP
8 Push up w Shoulder Tap
12 KB Swings

5min AMRAP
8 Curtsey Lunge + Squat
12 Reverse V-up

5min AMRAP
8 Straight Bar Dip
12 G2OH

5min AMRAP
8 SSD Leg Lower
12 Cal Row

CASHOUT:
$ TABATA$
Sprinter Lunge Hop
CN – Alt sides per rd

 

Barbell Class:
Muscle Snatch
(3) x 3 – just the bar – light weight

Snatch Pull + Hang Snatch (knee) + Snatch – 1+1+1
(5-7) x 1+1+1

Segment Snatch Pull (1″) + Snatch Pull – 2+2 (5 sec eccentric on last rep)
(5-7) sets to build to a heavy complex

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